Wow, I can’t believe its only 4 weeks until we leave for Melbourne to start our 1000km bike ride back to Adelaide for the Leukaemia Foundation’s RideasOne! It’s been a little while since my last post on the series – sorry! But I promise I’ve been on the bike!
In fact, since we last chatted, I have fallen in love with road riding. For a trail addict (running and mountain biking), I never thought I would put that in writing! But the growing sense of strength climbing up hills, the speed of a light and responsive bike flying down hills, and the camaraderie and great chats of group rides has been something that gets me out of bed in the early mornings with a smile on my face!!
Dealing with Fatigue
By now the kilometres on the bike are starting to really build, due both to a few months of riding, and the ‘pressure’ of time getting shorter and shorter ahead of us! So one thing I’m aware of personally, and I think also for my riding companions is that this is the time when little niggles may start to appear; in the form of tight muscles or joints, and perhaps little aches and pains as our bodies compensate for the increasing demands by tightening up.
So this is the time that looking after our muscles and joints becomes paramount to make sure that we get to the starting line healthy!! This ideally involves a warm up before we ride as well as a cool down, and even some other sessions of mobility and flexibility work during the week. The one negative thing about road cycling is the amount of time that is spent in a pretty fixed and flexed position. It is not unusual to spend 3-5hrs o the bike, especially during the weekend rides, and most of this is spent in repeated hip flexion with a flexed trunk and arms fixed to the handlebars… so there isn’t a lot of extension or rotation going on!! So ideally these warm up and cool down sessions focus on stretching and ‘mobilising’ a lot of these joints that are ‘stuck’ in very short ranges of motion for kilometres on end.
Warm ups are important
I know that for most riders a warm up entails nothing more than pulling on the lycra, pumping up the tires and perhaps taking it easy for the first few Ks of riding; and cool downs revolve around checking out our stats on strava! I also know that anything else for a warm up is a hard ask, as most rides need to start very early in the morning, so consider spending even 5minutes preparing the body for the fun work ahead, and focus more on the post ride mobility sessions – your body will love you for it!!
This will be particularly important for those of us doing a multi-day event such as the 7-day Ride-as-One from Melbourne to Adelaide, to ensure we give ourselves every chance to keep our bodies in good form as fatigue sets in!
An optimal mobility session should improve performance and reduce our risk of injury, while only taking 10-15 minutes to complete.
Ideal Mobility for Cyclists Routine
There’s a well established process for achieving best results during one of these sessions:
- Ideally one should start with some self ‘releasing’ (think about the type of ‘soft tissue’/massage type of treatment that a therapist would do to you). This is referred to as Self-Myofascial Release (SMR). Any time you use a foam roller or some sort of ball on tight muscle tissue, you are performing some form of Self-Myofascial Release (SMR). SMR is suggested to improve mobility at joint segments and the flexibility of specific muscle tissue.
- Once we have reduced the stiffness of specific muscle tissues through effective SMR, it is time to move onto stretching. These stretches are going to be short and to the point! with the intent to increase the length of short and stiff muscle tissue. By increasing the length of these specific tissues, we can increase the flexibility of that tissue AND increase the range of movement we have at the joints in which that tissue acts on.
The reason we want to keep these stretches short (~10-20 seconds) is twofold. Firstly, we want to reduce our total mobility time to something efficient and sustainable. Additionally, in our experience, short and strong stretches where we try and focus on ‘teasing out’ the muscle tissue are extremely effective.
The key areas we are going to focus on are:
- Hips – including hip flexors at the front and glutes posteriorly
- Quads and hamstrings
- Thoracic/rib cage region
Spend 10-15mins after your rides going through the program described in the PDF below and let me know if it helps!
If you would like more specific advice for your needs, don’t hesitate to contact us!